Common Sleeping Disorders

Some people just seems to be able to fall asleep even after drinking two cups of caffeinated coffee before bed and still go in their room for a nice little nap, while you struggle to fall asleep even after 48 hours of sleep deprivation. How is it that these people can fall asleep fast?

People that take their sleep seriously know what it takes to get a good night sleep. They have developed five key sleep habits that ensure when it is time for sleep that they will fall asleep fast once they get into their bed. If your sleep deprivation isn’t due to a medical condition, try these tips and put them into your daily bedtime routine to see if improving your sleep habits helps you sleep better.

Sleep Tip #1: Stick to a Schedule. If you’re trying to go to bed at 8 PM one night and 2 AM the next, your body can’t adjust to a steady cycle of sleep. It takes your body one day, or 24 hours, to adjust to a one hour changes in your sleep schedule. The body needs a routine so that it can distinguish between daytime activities and nighttime rest.

Go to bed and wake up at the same time every day, even on weekends or days off. Train your body to adept to the routine. If you want to include naps in your schedule, make sure they’re at the same time each day, too. Just be sure you don’t get too much sleep during your naps which may interfere with your regular nighttime sleep

Sleep Tip #2: Don’t Be Over Stimulated Before Bed. If you have sleeping problems, make sure you are not over stimulated just before bedtime. Caffeine, as well as other stimulants such as electronic gadgets (video games, Television, and the Internet) can all contribute to your sleeplessness. Avoid products such as alcohol, tobacco, chocolate, and sodas up to six hours before bedtime. Save these products for the daytime when you’re telling your body it’s suppose to be alert and awake.

Sleep Tip #3: Train Your Body to Expect Sleep. Exercise just may be the remedy to give you a good night sleep. People who exercise regularly report experiencing less insomnia. Exercise on a regular basis for at least 20-30 minutes a day, three to four day a week.

However, you don’t want to exercise near bedtime. Do it early in the morning or afternoon instead. Studies have shown that people who are sedentary and suffered from insomnia, found that their sleep disorder disappeared once they began an exercise regimen.

Exercise help relieve tension and increasing your body’s production of endorphins. You don’t have to exercise vigorously – a moderate walk is enough to aid you in your quest for sleep.

Sleep Tip #4: No Napping. Just as eating in between meals ruins your appetite, napping between deep sleep can prevent you from falling asleep and getting a full night’s rest.
For some people, an afternoon nap re-energizes them for the rest of the day. If you are having trouble sleeping at night and you nap during the day, eliminate the nap and see if that helps you fall asleep at night. At the beginning you may feel extremely sleepy without the nap, but try hard to save your sleep time for the evenings.

Sleep Tip #5: Don’t Go Back for Seconds. Avoid eating big meals near bedtime. Eating too much near bedtime can cause havoc on your ability to sleep. Being overly stuffed with food can make sleeping uncomfortable, and if you’re one of the unlucky ones to suffer from indigestion, it can be a painful experience, too. Instead, eat just enough to subdue your hunger and go to bed satisfied, but not distressed.

Not every sleep solution will work for everyone. The key is to find what works for you. Make lifestyle changes, develop better sleep habits, keep records of your sleep quality, and seek professional help if your sleep deprivation signs and symptoms worsen. A good night’s sleep has many health benefits. Most importantly, you will feel great.

Tags: fall asleep, fall asleep fast, sleep better, sleep deprivation, Sleep Habits, sleeping problems, sleeplessness, too much sleep